Painsomnia-the inability to sleep due to pain-this is a major problem for people with arthritis. A good number of people with osteoarthritis or other inflammatory types of arthritis have trouble falling and/or staying asleep.
Pain and stiffness that is tolerable during the day may prevent you from getting good sleep at night. This is bad news, because poor sleep can cause pain to be worse—creating a frustrating cycle of pain and poor sleep.
If pain and stiffness are keeping you up, try these steps:
1.USE HEAT THERAPY BEFORE BED
Place a heating pad or a hot towel for 15 to 20 minute on a troubled joint before bed. You could also try a hot bath for the same effect-just give your body a little time to cool afterwards, because falling asleep when you are overheated could be difficult.
2. CONSIDER YOUR MATTRESS
A good mattress can make a huge difference in your level of comfort and support as you sleep. Your mattress should be supportive but not too hard, try; grandeur. If you cannot invest in a new mattress right now, try a topper.
3. USE PILLOW STRATEGICALLY
How you use pillows can be as important as your choice of mattress. If you have hip or knee arthritis and sleep on your side, you may benefit from having a pillow between your knees. If you have shoulder arthritis you are most comfortable using a wedge pillow and sleeping on your back.
4. EXERCISE AND STRETCH
Contrary to popular belief, exercise does not make arthritis pain worse, instead regular exercise tends to decrease joint pain and help maintain joints motion.
5. MANAGE YOUR JOINT PAIN
Arrange your medication schedule so it provides peak relief around the time you want to get to bed. Avoid activities in the evening that cause flare-ups of arthritis pain.
6. ICE IT UP
When joints are swollen, apply ice. This can be soothing and can relieve inflammation.
7. SLEEP WITH A LEG REST
Sleeping with a leg rest can be very helpful, prop your leg on them to alleviate pressure on your joints while you sleep.